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Time to get cut

threeFs said:
Oh hey, I was thinking for myfitnesspal you can edit your macro goals so you're not always hi on fat and low on carbs. Have to be on the computer, go to goals-->edit goals-->customize. You can change your macros to whatever you like (I used 15%c 40%f and 45% p)
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Yeah. I usually used phone. Next time, I'll give it a shot. Thanks man!
 
Macros and workout from yesterday

Arms-

Standing DB curls-20x20, 15x30, 10x40, 8x50, 6x60 drop 6 x40 drop 10x 20

Preacher curls on the 90 degree side-
3x10x75

Concentration curls-10x30,35,40

Bicep machine- 21'sx60x2

Rope push downs(2 second static hold)-20x50, 3x15x100

One arm overhead DB extension- 10x35,40,45

Skull crushers-3x15x90

Decline sit ups-4x15

Full incline, 2.5 mph, 20 minutes on Treadmill

Macros-

102-fat

89-carbs

260-protein

2475-Calories

I've tried to upload this 3x.
 
Lol ur cutting and pushing 140s. Good job man!!


Also I wanna comment on the keto. U will see dramatic changes fast. And also what I love bout keto is that ur body gets really good at it after couple of cycles. A cycle is min-sat no carb than Sunday night favorite Cheat. Its a diet that gives u a reward every 7days which I find to be very mentally benefiting. If u haven't tried out keto definitely take a look.
 
GLHF said:
Lol ur cutting and pushing 140s. Good job man!!

Also I wanna comment on the keto. U will see dramatic changes fast. And also what I love bout keto is that ur body gets really good at it after couple of cycles. A cycle is min-sat no carb than Sunday night favorite Cheat. Its a diet that gives u a reward every 7days which I find to be very mentally benefiting. If u haven't tried out keto definitely take a look.
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Thanks! I have tried keto. I got good results losing weight but I felt weak. It is a diet that I can cycle once a while like a month or so but even with carb reloads. I feel too depleted. My diet as it stands is a definite caloric deficit with over a gram of protein per lb of bw. My carbs are usually around 100 with off days at 50.
 
Shoulders

Rotator cuff

Face pulls- 3x25x60,80,80

Smith overhead presses-15x135, 10x185,205,205, 20x135

Lateral raises-3x10x25,30,35

Hammer Strenfth presses-3x25x1plate per side

Tri-set raises(front, side,rear) 2x10( per angle) x 22.5

I only had 25 minutes so I went 30 second rest.
 
hubbabubba said:
Shoulders

Rotator cuff

Face pulls- 3x25x60,80,80

Smith overhead presses-15x135, 10x185,205,205, 20x135

Lateral raises-3x10x25,30,35

Hammer Strenfth presses-3x25x1plate per side

Tri-set raises(front, side,rear) 2x10( per angle) x 22.5

I only had 25 minutes so I went 30 second rest.
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Oh and about 45 minutes of bike riding. Home to child's school to work to gym to child's school to home
 
Inadvertently had a higher carb day. It's all good. I guess since I'm not lifting it'll be an extra long bike ride tomorrow.

Fat-90
Carbs-205
Protein-263

Calories-2662
 
hubbabubba said:
Inadvertently had a higher carb day. It's all good. I guess since I'm not lifting it'll be an extra long bike ride tomorrow.

Fat-90
Carbs-205
Protein-263

Calories-2662
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But I've got a huge pump in my forearms and back. It's crazy what a hundred carbs will do to your body!!
 
Well, i think you should be patient. Give some time your body to cut. I think there are so many cutting steroids are available in the market. You can use oral cutting steroids or inject cutting steroids, as per your choice. I am sure proper cutting steroid dosages will give effective result.
 
michaelawlker said:
Well, i think you should be patient. Give some time your body to cut. I think there are so many cutting steroids are available in the market. You can use oral cutting steroids or inject cutting steroids, as per your choice. I am sure proper cutting steroid dosages will give effective result.
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I think he's cutting au natural
 
Worked around the house all day with the honey do list in hot and humid weather. Hit the gym late and I have a strained hamstring from sprinting with my students. So, the workout was adjusted but with great pump.

Pull-ups (wide as possible, usually I'm just outside shoulder width)-5,4,2

Close grip pull down- 4x10x180

Snatch grip pendlay rows-5x12x135

T-bar rows 2 second static hold- 12x2 plates x 5

Hoist row machine- 4 -2-4 tempo, 5x10x levels 6, 9,11,12,12 (since body weight is part of the load and equation is for 150lb person (my 4th grade) who knows?)

Macros:

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Hamstring still a bit sketchy, so legs will have to wait. Instead, tri sets for lagging body parts.

EZ Bar Curls-4x12, 50,70,90,90
With
Standing BW calf raises 1leg 30 reps each side, both legs 30 reps x4
With
Decline Bench Crunches-4x25

No Rest between sets

Hoist Curls-12x level 11x4
With
Ab x machine 4x25
With
Hoist Standing Calf Raises- 4x20xBW+ 4 plates

Tried Cardio but the ham feeling tender. I think the bike will work. We'll see.....I have realized that running an all out sprint cold is a bad idea at my age!
 
Chest-

Worked with a partner. No breaks except changing weights and partners reps.

Incline BEnch 135x18, 225x10, 275x 9, 225x10x2, 225x8

Dips-bwx15,15,12

Flyes-3x15x50

Crossovers- 2 second static hold 3x15x55

All done in 28 minutes. SWEATY!
 
hubbabubba said:
Thanks. It's crazy but dropping calories under 2500 has made me a hungry m-fer. My next plateau, I will add cardio. I am so damn hungry. Time to chew gum and drink water until bedtime.
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Looooots of water lol...I know how ya feel!
 
Off Day- my legs feel better so squats tomorrow! I'm doing atg with lighter weights and lots of volume. Should be fun! 20 minute bike ride.

Fat-80
Carbs-97
Protein-278
Cals -2351
 
threeFs said:
Sounds like you're on point my friend. How's the mirror looking? Clothes fit any different?
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Yeah. I had to poke a new hole into belt a month ago and I'm sagging wearing it now. I was wearing size 42 pants in December and now 38s are loose in the waist but snug in the thighs. I'll post some pics this Friday.
 
hubbabubba said:
Yeah. I had to poke a new hole into belt a month ago and I'm sagging wearing it now. I was wearing size 42 pants in December and now 38s are loose in the waist but snug in the thighs. I'll post some pics this Friday.
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Heck yeah man! Sometimes hard to find pants that fit in the waist but also in the massive quads
 
So, I won't do leg day on such a calorie deficient day again . Low strength and low drive! I feel like sh-t.

Leg extensions-5x15x50,100,140,140,140

Squats- 5x15x135,225,225,225,225

Hacks-4x8x2 plates per side

Walking lunges-3xbwx60ft

Lying leg curls- 4x15x140

Straight leg dead lift- 3x10x135

Flat as hell! I'm gonna try to hang in there one more day sub 2500 and then it's refeed!
 
Field Trip today. Couldn't get to the gym. I was so low energy after 4 sub 2500 cal days that I decided today should be the refeed.

Fat 128
Carb 274
Protein-299

Cals-3572

Back to low cal tomorrow and hoping to avoid the bloat!
 
Some people get good results by doing two moderate refeed days as opposed to one big refeed. So instead of one day of upping carbs to 3500kcal you can do two days of upping carbs to 3000kcal. It may help keep your energy levels up while still taking in the same amout of calories/macros for the week.
 
1ifeblood said:
Some people get good results by doing two moderate refeed days as opposed to one big refeed. So instead of one day of upping carbs to 3500kcal you can do two days of upping carbs to 3000kcal. It may help keep your energy levels up while still taking in the same amout of calories/macros for the week.
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Thanks. Yeah I feel pretty full. I'm going to lift back tomorrow just to use those cals. So, like three low days and one moderate refeed then repeat?
 
threeFs said:
I don't know, you may not need a refeed after 3 days. Depends on your training intensity. For me, I can feel when I need it but I've been doing this for a while and know what to 'feel' for
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For some you won't. But in bubba case it seems like lethargy is kicking his ass lol. So an extra high carb day can help him.
 
Damn buddy, looking good!
 
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